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10 Minutes a Day to Build a Stronger, Healthier You!
10 Minutes a Day to Build a Stronger, Healthier You!Sean Foy, M.A.
Author of The 10-Minute Total Body Breakthrough
In 2010, how would you like to have a healthier body, home, and business life? You can! It’s easier than you’d think, and you can start to do it in just 10 minutes a day.
Suppose the January 1, 2010, newspaper headline read, “Magic Health Potion Discovered!” The article went on to describe that scientists had designed a miracle medication that will help to lower your risk of diabetes, obesity, heart disease, stroke, and several types of cancer. The same medication may also rev up your metabolism, help your body burn fat, and give you more energy. And, it can strengthen your muscles, help maintain bone health, help to reduce stress, and even help you look years younger! The best news … this magic potion is cheap and available everywhere!
Would you run out the door in your new Christmas pj’s to your local drugstore to find this “magic potion”? Your instinct to “run” is on target for the magic potion.
Motion Is the Magic Potion
The magic potion I’m talking about is exercise. Stay with me now, and let me tell you’ve what I’ve learned.
The physical benefits of exercise are extensive and well-documented. But to my knowledge, no studies have been done on the ways in which getting fit can change your life. At Nutrilite Health Institute (NHI), we have tested the 10-minute 4-3-2-1 workout, and we’ve seen some interesting results. One breakthrough is that people see 10 minutes as “doable.” As they started the 10-minute routine, they also began to make other changes in their life too. From our documented cases, many participants reported better self-esteem, higher business productivity, more self-control, increased happiness, and better relationships.
To improve your life there is not much that will compare to moving your body more – even just 10 minutes a day.* Exercise can transform the way we feel, think, act, and look. You can have a healthy body to meet your daily obligations and have leftover energy for fun! When your health and fitness improve, you can have the strength and energy to experience more that life offers.
4-3-2-1 DONE!
I would encourage you to visit my website: www.4321fitness.com to learn more about how moving your body just 10 minutes a day, the 4-3-2-1 way, on a regular basis will help you experience success, and you can begin the journey to transform your health.
You can do it! Start today! Remember to start small and finish strong!
All the best in 2010!
Coach Sean
*Consult with your doctor prior to starting any new exercise program.
Optimal Health for 2010 and Beyond
Optimal Health for 2010 and Beyond
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute Center for Optimal Health
Would You?
Would you like to wake up each morning with such strength and vitality that you didn’t need something to “rev” you up? Would you like to feel confident that you are taking positive steps to reduce the chance of chronic disease? Would a natural reduction of much of the pain you are experiencing be of interest to you? Would you love to have people marvel at and envy your endurance that is a result of the healthy lifestyle you live? Is real weight loss and weight maintenance of interest to you? Would you really like to know which pathway will help you achieve your best health?
No Fads Allowed – Just Good Health
It seems as if everyone in the media is a “health expert” but in reality, a majority of these “self-proclaimed” experts do not base their claims in solid science or have your long-term health in mind. At Nutrilite Health Institute (NHI), we aren’t interested in popular fads because they are almost always misdirected or too narrowly focused. If we aren’t promoting something popular, there is a strong reason for it. We base all that we do on the best science available and a truly unique global perspective to enhance our teaching. At Nutrilite, we have been on the cutting edge of science for 75 years, and we won’t stop asking questions in the future. We want you to have the best products we can develop, to support a lifetime of good health, with science that will last the ages.
Perfection? Nope, Just Positive Steps
Optimal health at NHI involves your total lifestyle – every crazy, busy minute. We don’t teach or expect everyone to be perfect, but rather to take small steps in the right direction that can ultimately lead to your best health. Small changes can become habits, and maintaining a healthy lifestyle can become a part of who you are.
Taking small steps to change your current habits can help to keep chronic disease out of your future. It’s much better to change now and enjoy good health, than to be forced to change later. What better time to begin this pathway than at the start of 2010? We know the path to optimal health is possible, because there are many Amway Global Independent Business Owners that we’ve seen whose lives have changed dramatically.
Join an Optimal Health Revolution in 2010
At NHI we offer our Amway Global Independent Business Owners the opportunity to participate in a 1, 2, or 3-day program in Buena Park, California, and over 15,000 IBOs globally have been through our program. Since everyone can’t visit, I hope that my new book, entitled Optimal Health Revolution, by BenBella Books, will help you begin the right path today. It’s written for those of you without any science training but is packed with over 900 scientific references for those who desire all the facts. Over 150 scientific references support the use of supplementation, and the book lays out much of the NHI optimal health philosophy for true lifestyle change.
Take your first step toward optimal health so that you can experience the life you were intended to have.
For optimal health,
Dr. Duke Johnson M.D.
Control Diabetes with Nutrition
Julianne Downes, R.D.
Certified Weight Management Trainer
Diabetes is a potentially life-threatening disease that must be managed with healthy eating. When you have diabetes, your body is having trouble using glucose, which is often called blood sugar. This is a big problem, because glucose is your body’s main source of energy.
No matter which type of diabetes you have – type 1 (lack of insulin) or type 2 (resistant to insulin) – a healthy diet is necessary to control the disease and prevent further problems, such as heart and kidney conditions.
There is no longer a “diabetic diet.” People with diabetes simply need to follow the principles of healthy eating that apply to everyone. Along with healthy eating, people with diabetes must monitor their calorie consumption to maintain or lose weight based on their doctor's recommendation. They also need to be aware of four main nutrition factors: carbohydrates, proteins, fats, and sodium.
Carbohydrates
Carbohydrates are the main nutrients that raise blood glucose levels. Both the amount and type of carbohydrate you eat affects your blood glucose, but the amount you eat has a greater effect than the type. People with diabetes should eat controlled portions of nutrient-dense carbohydrates such as fruits, vegetables, and whole grains throughout the day. This will help control blood sugar levels and keep hunger at bay.
Proteins
People with diabetes should keep their protein intake moderate. According to the American Diabetes Association, protein intake higher than 20% of daily calories may put people with diabetes at risk for kidney disease. Choosing smaller, leaner servings of protein will reduce your intake of saturated fat and help keep cholesterol levels in check.
Fats
Many people with diabetes may also have unhealthy blood cholesterol levels and high blood pressure, making a reduction in fat intake necessary. The National Cholesterol Education Program recommends limiting total fat intake to 25–35% of your daily calories. Saturated fat intake should be less than 7% of your total calories. The remainder of fat should come from healthy monounsaturated or polyunsaturated fats.
Sodium
Sodium intake should be no more than 2,300 mg a day, according to the Dietary Guidelines for Americans. If you have high blood pressure, keep your sodium intake under 1,500 mg a day.
Finally, when managing diabetes, pay attention to the food groups. There are six main food groups, which are categorized based on the nutrients they provide and their effect on blood glucose levels. The food groups are starches (foods made from grains), vegetables, fruits, milk and yogurt, meat and meat substitutes, and fats. Grouping the foods this way makes it easy to put together healthy meals.
Meeting with a certified diabetes educator (CDE) or a registered dietitian is a great way to get extra help designing an individual food plan. If you have diabetes, the key is to control the disease with diet and exercise – and medication if necessary – rather than letting diabetes control you.
Julianne Downes, RD
Certified Weight Management Trainer
Reference:
Warshaw, Hope S. Diabetes Meal Planning Made Easy. Virginia: American Diabetes Association, 1996.
Retrieved from The Wellness Wire from AmWay Global. If you would like to subscribe to the Wellness Wire, please email me at jhwallerllc@gmail.com and I will be happy to forward it to you.
The Wellness Wire - Stay Healthy This Cold and Flu Season
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Believe it or not, fall is right around the corner. Before we know it, cold and flu season will return – and that means now is the time to begin thinking about cold and flu prevention. There are many factors that determine our chances for getting a cold or the flu, but all of them fall under two main prevention strategies. The first strategy is reducing our exposure to cold and flu viruses, and the second is helping our immune systems operate at maximum efficiency.
There are several ways to reduce your exposure to cold and flu viruses. The first is washing your hands. It seems simple, but many germs spread after we touch something germy with our hand, and then transfer those germs to our mouth or eyes. For example, someone may cough into their hand and touch a doorknob that we then use. Or, we may shake hands with a co-worker who has a cold and then eat a sandwich. There is no substitute for frequent hand washing, especially before preparing or eating food. I recommend washing with non-antibacterial soaps, because antibacterial soaps can cause rashes with frequent washing, breaking down the natural skin barriers.
Another way to reduce your exposure to cold and flu viruses is to avoid people who are coughing or asking them to “cover their cough.” Many people forget to cover their mouth when they cough, especially after they've been sick for a while.
The second strategy for avoiding the cold and flu is to help your immune system operate at maximum efficiency. One way to do this is to eat well and take a good multivitamin. Our immune systems are very complex and use many different enzymes to help battle viruses. Many of these enzymes need vitamins and minerals to help them perform at their best. When our bodies are missing these vitamins and minerals, our immune system is less able to fight off infections.
The second immune-boosting tactic is to get enough sleep. Sleep deprivation can increase your risk of infection, so try to get between seven and eight hours of sleep per night.
Reducing stress can also improve your immune system's function. Many scientific studies have shown that when we are under stress, our immune system doesn't work as well.1 Some stress-reduction techniques are exercise, yoga, deep breathing, and journaling. My book, Optimal Health Revolution, has a chapter that will teach you the best ways to reduce your stress.
An echinacea supplement may also help boost your body's immune system. It is recommended that this herb be taken at the first sign of a sneeze or sniffle and for no longer than eight weeks at a time.2
Start getting into these habits now, and you'll be fully prepared to help reduce your risk of coming down with a cold or flu this season, and for many years to come.
Suggestions on Supplements
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Dr. Duke Johnson, M.D.Medical Director, Nutrilite Health Institute
1Stress and the immune system. Robert A. Anderson. Townsend Letter for Doctors and Patients. August–September 2005 i265-266 p106(1).
2“Echinacea.” Clare Hanrahan and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
Win a Free Health Assessment
The first 5 People that register for my Blog will get One Free Health Assessment and you have the choice to select which Module you would like to take.
The Health Questionnaire consists of several modules designed to gauge different facets of your nutritional and lifestyle habits. The questions have been created, reviewed, and approved by a team of medical and nutritional experts headed by the Nutrilite Health Institute. Click on the module you wish to take. We encourage you to complete all the modules.Helpful Tip: As each module is taken or updated, more personalized recommendations will be made for you. Check your recommendation report often for updates and additions.
Your Recommendation Report Has Been Generated
General Health ModuleAsks about your lifestyle, activity level, and eating habits. Estimated time to complete this module: 12 minutes.
Heart Health ModuleCenters on how your nutrition and lifestyle habits may affect your cardiovascular health. Estimated time to complete this module: 5 minutes.
Vitamin/Antioxidant ModuleAsks specific questions about your nutritional habits and lifestyle activity, your exposure to free radicals, and your metabolism. Estimated time to complete this module: 8 minutes.
Heart Health Genetic Test ModuleAsks you to supply the results of the optional GENSONA(TM) Heart Health Genetic Test. Estimated time to complete this module: 1 minute.
General Nutrition Genetic Test ModuleAsks you to supply the results of the optional Gensona General Nutrition Genetic Test. Estimated time to complete this module: 2 minutes.
How to Care for Your Skin - Eczema Skin Care Tips
Eczema Skin Care Tips
By Phylameana lila Desy, About.com
Guest article by Dr. Rita Louise
What is Eczema?Eczema can best be described as a non-contagious skin condition, which is characterized by hot dry itchy skin, with symptoms that often fluctuate seasonally and even over the course of the day. Eczema typically begins in early childhood. Research indicates that eczema may be genetically determined and studies show that there is often a family history of allergies, asthma, eczema or hay fever. Children who experience eczema may also suffer from asthma or hay fever as well.
Like an allergy, eczema tends to flair up when exposed to certain triggers, especially mechanical irritants, allergens, emotional stress, heat and sweating. When exposed to an offending situation, inflammation producing cells come to surface of the skin and release chemicals, leaving the skin red, pealing and thickened. Sometimes tiny blisters form, rupture, weep and crust over.
Eczema most often appears in and round the creases of joints of the arms and legs and around trunk of the body. For some, it also emerges on their hands and on the sloes of their feet. Sufferers also experience an intense itching makes them want to scratch it, causing additional damage which can lead to bleeding and infection.
Solvents, chemicals, detergents, bleach, woolen clothing, skin care products that contain alcohol and certain soaps or fragrances are all considered mechanical irritant that can cause burning, itching or redness to the skin and bring about a flair-up. And while allergens, like food, pollens and pets, do not irritate the skin, they can also trigger a flair-up. The same holds true to emotional stress. Intense emotions such as anger and frustration can flair up symptoms. Many individuals with eczema also do not tolerate extremely hot or cold temperatures as well. High humidity can cause increased sweating, while low humidity can dry the skin.
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Wellness Recommendations for Treating Eczema
- Prevention - The key to controlling eczema is prevention. Avoid or reduce your exposure to things that can irritate your skin such as household cleaners, detergents, certain soaps and wool clothing.
- Moisturize - Use a moisturizer on your skin every day to help keep it soft and flexible.
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- Don't Scratch - Do not scratch even if it itches! Scratching can further irritate the skin and can even cause the skin to break and crack, opening the door to infection.
Identify Your Triggers - Take the time to identify your triggers. This can help you to avoid or limit your exposure to the offending item even better. If you think a food item is causing your problems, talk to your doctor about getting an allergy test or try an elimination diet to help you identify the offending product.
- Keep Hands Dry - Be sure to dry your hands completely after you wash them.
Wear Protective Gloves - Wear gloves when your hands will be exposed to anything that can irritate them.
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- Stress Management - Learn to manage your stress through regular exercise, breathing techniques, biofeedback, meditation and yoga.
Natural Remedies for Eczema
- Gamma-linolenic acid (GLA) has been shown to help reduce the inflammation, dryness and scaleness often associated with eczema. GLA can be found in evening primrose oil, borage oil and currant seed oil.
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- If your skin becomes infected, the herb Oregon grape has been used for hundreds of years to treat infections and a variety of skin problems.
- Natures Sunshine’s Golden Salve is a blend of herbs, oils and beeswax that sooths and moisturizes rough, chafed, chapped skin.
- A homeopathic remedy for eczema may help relieve the itching and irritation associated with eczema and dermatitis of the skin and scalp.
How To Heal a Broken Bone Quickly
By Jonathan Cluett, M.D., About.com
Updated: July 26, 2009
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
Difficulty: Average
Some of these recommendations may be controversial, or unknown the extent to which they affect bone healing. However, this much is clear. Patients who smoke, have a much longer average time to healing, and a much higher risk of developing a nonunion (non-healing of the bone). Smoking alters the blood flow to bone, and it is that blood flow that delivers the necessary nutrients and cells to allow the bone to heal.
Ensure you are consuming the recommended dose of calcium, and if not, try to consume more natural calcium--or consider a supplement. Taking mega-doses of calcium does not help a bone heal faster.
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Surgery creates potential risks, so these options much be weighed carefully. However, there may be options which alter the time it takes for a bone to heal.
Electrical Stimulation
Ultrasound Treatment
Magnets
Getting Back on Track After a Setback: Part I
Sean Foy, M.A.
President, Personal Wellness Corporation
Sickness or disability does not define who we are or what we can accomplish. Exercise is possible, even for people with issues like arthritis, cancer, chronic fatigue syndrome, exercise-induced asthma, fibromyalgia, high blood pressure, diabetes, and heart disease. I've seen it happen! Of course, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
If you have an acute illness or injury, you’ll need to recuperate before you can resume exercising. But if you have a chronic health challenge or longstanding difficulty, you'll need to find ways of working around it.
In the past, doctors often told people with chronic ailments to restrict their activity. Many people with a chronic condition became inactive due to pain, discomfort, limited range of motion, lack of motivation, or fear. But, inactivity leads to a decline in strength and stamina. So if you have been sedentary because of a health issue, muscle loss, weight gain, depression, or fatigue, you may be worse off now than when you were first diagnosed. Plus, you are at greater risk for further injury.
These days, the medical community has changed its approach. While each chronic condition has a different treatment plan, the best advice is usually to get moving again! Remember, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
Bouncing Back After a Setback
If you are recovering from an illness like the flu, or if you've gone several weeks without exercising for any reason, don't try to restart your routine the same place you left off. It's important to give your muscles, ligaments, and tendons the opportunity to get stronger again. This will help protect you from injury as you work back up to your previous fitness level. For a healthy and safe recovery after a break from exercise, follow these tips:
- Decrease the fitness intensity level of your aerobic workouts. For example, if you were previously exercising at level 8 on a fitness intensity scale of 0 to 10, decrease your intensity to level 6.
- For your resistance exercises, temporarily decrease your weight selection by 30% to 50%.
- As a general rule, take it easy for the same amount of time you were sick. At minimum, scale back on your exercise intensity for one week.
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Cholesterol by the Numbers
Cholesterol by the Numbers
Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations
Elevated cholesterol is associated with an increased risk of heart disease. So, what is a healthy cholesterol level and what can you do to improve it? The National Cholesterol Education Program (NCEP) guidelines can help. The goal of these guidelines is decreasing total and LDL cholesterol levels while maintaining or increasing your HDL cholesterol level.
Table 1: Cholesterol Classification (mg/dL)
| Total Cholesterol | LDL Cholesterol | HDL Cholesterol |
|---|---|---|
| Desirable = <> | Optimal = < optimal =""> | High (good) = ≥ 60 |
| Borderline High = 200–239 | Borderline High = 130–159 High = 160–189 | Low (poor) = <> |
| High = ≥ 240 | Very High = ≥ 190 |
If your total and LDL cholesterol levels are too high, smart food choices can help. These include:
- Consume a variety of fruits, vegetables, and whole grain, high-fiber foods.
- Minimize your intake of sugary foods and beverages.
- Prepare and choose foods with little salt.
- Eat legumes, lean meats, and poultry without the skin.
- Replace some animal products with soy protein.
- Eat fatty fish, such as salmon or tuna, at least twice a week.
- Choose fat-free or low-fat dairy products.
- Limit saturated fat and trans-fat intake.
In a healthy, low-cholesterol diet, most of your dietary fat should come from monounsaturated and polyunsaturated fats. These types of fats are found in nuts, seeds, fish, and vegetable oils. In addition, most people should limit cholesterol intake to less than 300 mg a day. If your LDL level is more than 100 mg/dL or if you have heart disease, limit your cholesterol intake to less than 200 mg a day. Then, follow the “Therapeutic Lifestyle Changes” (TLC) Diet created by the NCEP. Table 2 outlines the key components of the TLC Diet.
Table 2: TLC Diet
| Nutrient | Recommendation |
|---|---|
| Saturated Fat* | Less than 7% total calories |
| Polyunsaturated Fat | Up to 10% of total calories |
| Monounsaturated Fat | Up to 20% of total calories |
| Total Fat | 25–35% of total calories |
| Carbohydrate | 50–60% of total calories |
| Fiber | 20–30 grams per day |
| Protein | Approximately 15% of total calories |
| Cholesterol* | Less than 200 mg per day |
| Plant Stanols / Sterols** | 2 grams |
| Increased Viscous (soluble) fiber** | 10–25 grams per day |
| Total Calories (energy) | Balance energy intake and expenditure to prevent weight gain |
*LDL-raising nutrients
**Therapeutic options for LDL-lowering
Certain supplements and foods may also help lower your cholesterol when added to a healthy diet. These include isolated garlic compounds, oats, flaxseed, fish oils, calcium, and magnesium. Remember, by learning to make smart choices you can enjoy flavorful foods and manage your cholesterol at the same time!
Micheline Vargas, DrPH, RCEP
Nutrilite Health Institute
Research Scientist, Nutrition Investigations
Cholesterol-cutting Nutrition Tips
Cholesterol-cutting Nutrition Tips
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
Research shows that almost half of North American adults, over the age of 20, have high cholesterol.1 It has been shown that the simple act of eating a healthy diet can help you lower your cholesterol and maintain healthy cholesterol levels. These healthy-eating tips will help you reach your heart-health goals.
Cholesterol-cutting Foods
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Eat your oats. Research suggests the soluble fiber (beta glucan) found in oats may help reduce both total cholesterol and the “bad” LDL cholesterol.2 If you're not a fan of oatmeal, try oat cereal or an oat bran muffin.
Sprinkle some flaxseeds. Flaxseeds contain lignan and soluble fiber, which may help block the formation of LDL cholesterol and help your body get rid of cholesterol.3 Flaxseeds’ mildly nutty flavor is a complement to salads, cereal, yogurt, and homemade breads or muffins.
Snack on nuts. Nuts are high in heart-healthy monounsaturated fats, which may help lower LDL cholesterol.4 Almonds, walnuts, and cashews are rich sources of monounsaturated fats and can be eaten as snacks, sprinkled on salads, and added to your oatmeal, cereal, or yogurt.
Sneak in some soy. Many people think soy is only for serious vegetarians, but it's actually an excellent source of complete protein for everyone. Soy also contains healthful compounds that may help reduce total cholesterol and LDL cholesterol.5 Try making a fruit smoothie with frozen fruit, vanilla soy milk, and a soy-based protein powder; also try snacking on soy nuts or sneaking tofu into soups, chili, or lasagna.
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Focus on fish. The American Heart Association recommends eating fatty fish – such as salmon, albacore tuna, mackerel, lake trout, herring, and sardines – at least twice a week to promote heart health. If you don’t like fish, consider taking a high-quality fish oil supplement containing one to three grams of omega-3 fatty acids.
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Get some garlic. Garlic may help reduce total and LDL cholesterol.6 If you’re not up for eating one to two cloves daily, consider a garlic supplement containing allicin, garlic’s active compound.
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Sip some green tea. Green tea has been shown to lower total cholesterol and LDL cholesterol while raising your “good” HDL cholesterol.7 But, much of this research is based on the amount of tea consumed in Asian countries – three cups a day. If you don't drink a lot of green tea, a supplement containing green tea extracts and its active compounds – theaflavins and catechins – may help.
Heart Healthy Alternatives
Certain foods can contribute to high cholesterol if eaten on a regular basis. While forbidding foods is never a good idea, a successful strategy is finding healthier alternatives to most of these cholesterol-promoting foods.
| Instead of This … | Choose This … |
|---|---|
| 2% or whole milk | 1% or fat-free milk |
| Yellow cheese | Low-fat mozzarella cheese |
| Whole eggs | Two egg whites with one yolk or egg substitute |
| Beef or dark meat | White meat chicken or turkey |
| Fried foods | Baked, broiled, or steamed foods |
| Regular mayonnaise | Canola oil- or olive oil-based mayonnaise |
| Butter or margarine | Olive oil- based “margarine” spread (such as Olivio) |
| Sour cream | Low-fat or fat-free sour cream |
| Cream cheese | Low-fat or fat-free cream cheese, natural peanut butter, or almond butter |
| Chips, crackers, and cookies | Whole grain snacks that are low-fat and trans-fat free such as popcorn, whole grain crackers, nuts, trans-fat free meal replacement or snack bars |
| Fried fish | Baked or broiled salmon, lake trout, mackerel, and albacore tuna |
Gradual Changes Win the Race
Don’t change your entire diet overnight. Make one dietary change at a time and move forward gradually. Changes are more likely to become permanent if they're done at a slow, comfortable pace – just don’t lose focus. The more heart-healthy lifestyle changes you make, the greater positive impact it will have on your cholesterol and your overall health.
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
1 americanheart.org
2 Oat [beta ]-glucan lowers total and LDL-cholesterol. Sylvia Pomeroy, Richard Tupper, Marja Cehun-Aders, Paul Nestel. Australian Journal of Nutrition and Dietetics. March 2001 v58 i1 p51(5).
3 “Flaxseed.” Greg Annussek. and Rebecca J. Frey, PhD. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
4 Oh (Nutritious) Nuts! Harvard Health Commentaries. Jan 3, 2007 pNA.
5 Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials. Kyoko Taku, Keizo Umegaki, Yoko Sato, Yuko Taki, Kaori Endoh, Shaw Watanabe. American Journal of Clinical Nutrition. April 2007 v85 i4 p1148(9).
6 “Garlic.” Patience Paradox. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
7 “Green tea.” Paula Ford-Martin. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
Combating Heart Disease
The Six Elements of Self-Esteem Building
Acne - What Increases Your Risk.
The tendency to develop acne runs in families. You are more likely to develop severe acne if your parents had severe acne.
The risk of developing acne is highest during the teen and young adult years. These are the years when hormones such as testosterone are increasing. Women who are at the age of menstruation also are more likely to develop acne. Many women have acne flare-ups in the days just before their menstrual periods.
Acne can be irritated or made worse by:
- Wearing straps or other tight-fitting items that rub against the skin (such as a football player wearing shoulder pads), as well as using equipment that rubs against the body (such as a violin held between the cheek and shoulder). Helmets, bra straps, headbands, and turtleneck sweaters also may cause acne to get worse.
- Using skin and hair care products that contain irritating substances.
- Washing the face too often or scrubbing the face too hard. Using harsh soaps or very hot water can also cause acne to get worse.
- Experiencing a lot of stress.
- Touching the face a lot. - Oops I do that. :-)
- Sweating a lot.
- Having hair hanging in the face, which can cause the skin to be oilier.
- Taking certain medications.
- Working with oils and harsh chemicals on a regular basis.
Products I use to help me control and get rid of it is Clear.Now
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Fruits and Veggies: Friend or Foe?
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Lately, fruits and veggies have gotten mixed reviews. If we were making a superhero movie, the established medical community would cast fruits and veggies as the heroes. But other popular diet books, such as the Atkins Diet, have painted these nutritious foods as the villains. With so much conflicting information out there, it's no wonder people are confused! So, let's get the facts and clear things up.
Conflicting Messages
All too often, medical news is filled with conflicting messages. For example, we hear dietary fat is dangerous, but then learn Omega-3 fats are good. Doctors tell us sunlight causes skin cancer, but that it also helps by increasing vitamin D. One day carbohydrates are bad, but then we find out they're actually ok. The list seems to go on and on.
The news about fruits and vegetables has been equally confusing. For a long time, everyone seemed to know that fruits and vegetables provide major health benefits. But then, the Atkins Diet and other "low-carb" diets came along, creating mass confusion. These diets were based on the belief that carbohydrates – the main macronutrient in fruits and vegetables – cause health problems because they raise blood sugar, which leads to obesity and chronic disease. Unfortunately, people took this advice too far and began to treat all carbohydrates like the plague.
The Real Dish on Fruits and Veggies
In reality, carbohydrates are not the cause of our chronic disease epidemics. For proof, simply look to Eastern Asia. In this part of the world, a carbohydrate – rice – has been a staple food for centuries. However, chronic diseases have not been a major health issue in these areas until the last few decades. That means, in general, that carbohydrates are not to blame for our current chronic disease epidemic.
When considering carbohydrates, it is important to know the difference between simple and complex carbohydrates. Simple carbohydrates are sometimes called "bad" carbs because they contain very little fiber and break down quickly. Simple carbohydrates are also a concern for people with diabetes, because they are high on the glycemic index, meaning the sugar from these carbohydrates enters the system quickly and raises blood sugar levels. Examples of simple carbohydrates are candy bars and other sweets.
Complex carbohydrates – the type found in fruits and vegetables – are trapped in fiber and take longer to break down. These foods increase the bulk of your meal and help you feel full longer, and that's why they're often called "good" carbs. They are also low glycemic index foods, making them better choices for diabetics and others who are working to control their blood sugar levels.
A Healthy ChoiceThe bottom line on fruits and veggies is that these complex carbohydrates are packed with fiber and low on the glycemic index, making them a key component of a healthy diet. Research has shown diets low in saturated fat and cholesterol and high in fruits and vegetables and fiber-rich grain products may reduce the risk of coronary heart disease and certain cancers. And to top it all off, they're convenient, simple to prepare, and delicious. With so many benefits, let's all commit to getting five to nine servings of fruits and vegetables every day.
Dr. Duke Johnson,
M.D. Medical Director, Nutrilite Health Institute
Your Fruit and Veggie Game Plan
By. Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Fruits and vegetables are enormously important chess pieces in your defense against certain cancers (and unlike other chess pieces, they’re very tasty!). They are loaded with antioxidants and phytonutrients that provide tremendous protection.
Dr. Duke’s Game Plan
- Eating seven to nine servings of fruits and vegetables daily is like adding a queen to your side of the chessboard.
- Make fruits and vegetables a part of every meal and eat them for snacks as well.
- When you choose fruits and vegetables, think color.
To get over 10 servings of daily fruits and vegetables!
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61 Universal Success Tips
http://profitnesstraining.blogspot.com/
By Brian Herosian - a very wealthy Multi-Millionaire who serves people all over the world! He is the #1 Health and Fitness Expert in Winnipeg, Canada and has helped thousands of people become financially free.
I am blessed to have access to his brain and his mentorship. I thank God for this opportunity!
Please read all of it and enjoy!!!!
I don't know how you define success, but for me, it's being able to do what I want, when I want, for as long as I want…and if I could add just one more tiny little thing to my definition of success - it would be to have positively affected humanity in one way or another, no matter how small, before I kick the can.
That’s me, what about you?
Today I just started jotting down ideas as quickly as they came to me. When I was done I ended up with this list of 61 success tips for a better life, business, and general world domination stuff.Here they are… in no particular order…I hope you like them. And these came from many different sources over many years of experience and hundreds of books, cd’s, seminars, private coaching sessions, you name it, from many different people to numerous to name.
1. Serve a starving crowd. Don't be everything to everyone. Find your niche, the things you're passionate about, and the people you like working with. Life's too short to just "get by".
2. Create multiple income streams. Gone are the days of linear income. Today the most successful have multiple income streams. If you want reliability, REAL security and stability in your business… think multiple income streams.
3. Leverage time, technology, and others, and by that I mean VALUE your time and do the things that move you forward and outsource everything else.
4. Create recurring income streams because who wants to only be as good as their last sale?
5. Thank your parents. Seriously. I'm thankful to my parents for bring me to this awesome country at such a young age. The opportunities I have here are ENDLESS. When was the last time you thanked your parents?
6. Pay it forward. It just flat out feels good. And when you do, without expecting anything in return, the universe somehow pays you back in spades.
7. Be thankful for what you have. No one is entitled.
8. Build, nurture, and cultivate your list. The list is king. Always has been… and always will be. Abuse or neglect your list and pay the price.
9. Never give up - you don't know if you are just one more step away from success.
10. Focus on the critical 5% because these are the things that leap frog you forward in life and business. Outsource the other 95%.
11. Don't major on minor things.
12. Always up sell, because if you have a decent product or service then you have an ethical obligation to give your clients the best you have.
13. Charge what you're worth. Never undervalue yourself. Don't compete on price. Raise your rates NOW and increase value. It's really a simple formula.
14. The money's in the backend. If you don't or won't sell your clients more of what they want - they'll give your money to someone else.
15. Solve a problem. It's really that simple. Be the solution to a specific program.
16. Never lie, cheat, or steal. Its short sighted, gets you nowhere fast, and once again the universe will pay you back in spades if you do.
17. Get a little bit of money from a lot of people. This advice was the biggest "ah ha" moment of my life.
18. Guarantee everything. People are skeptical these days and rightfully so, there's so much crap out there. Do you believe in your product or service? Put your money where your mouth is and guarantee it.
19. Keep your word. ALWAYS
20. Live in abundance. It's a state of mind and a way if life. There's enough for everyone.
21. Avoid crabs and vampires. You know who they are in your life. The folks that are like kryptonite when they come around you. AVOID THEM AT ALL COST.
22. Read two books a month.
23. Blog about it. It's your platform to your market and followers. But don't deliver bad content unless you want to create a MASSIVE disconnect.
24. Buy speed. Specialized information has never been as easy to get as it is today. All you got to do is invest in the stuff and you'll buy yourself years of speed.
25. Ready - shoot - aim. NOT Ready, aim, shoot.
26. Study Direct response marketing because unlike 'traditional brand marketing" it delivers results that you can track.
27. Master crafting killer sales copy if you want to sell a shit pile of stuff.
28. Action trumps knowledge - period. It's a lie… knowledge is not power. Knowledge APPLIED is.
29. Don't wait for perfect. Perfect will never happen.
30. Learn to sell. This is the single most HIGH DEMAND skill ever. Nothing happens until a sale is made.
31. Model success, studies others, and learns from those who have already done it right.
32. Take time off to decompress, bring back down to neutral once in a while.
33. Try new things.
34. Network often. It's not WHAT you know; it's WHO you know, and how THEY feel about you.
35. Ask for help. No man (or woman) is an island.
36. Look for mentors, people you can learn from, people you look up to, people who are already where you want to be.
37. Less talk more action. Just get it done… anyone can talk big.
38. Make it new and improved. If you want more sales, reinvent yourself and your products. Look at what happened to Coke when they introduced the fridge pack or Trident gum when they repackaged their product - both products increased sales virtually overnight. People want new and improved… so give it to them.
39. Exercise you body. Some of the best business ideas I get come to me while I'm working out. It's proven that workouts release "happy hormones" into your bloodstream and working out alters your state-of-mind and makes you more creative.
40. Exercise your mind. Challenge yourself. Take in new information, thoughts, ideas, and concepts. Expand your mind.
41. Publish a book - become an instant authority.
42. Success happens in chaos, a line from Dan Kennedy. And it's true.
43. Catch the big fish. You're going to work just as hard to get the big fish as you do with getting the small ones. The bigger fish are way more profitable and require much less maintenance.
44. Repel riff-raff’s. Inevitably you'll attract riff raffs, tire kickers, people who can't (or won't) afford what you're selling. Learn to spot them quickly and set up systems to repel them. Let them go to your competitors.
45. Come with a giving hand. Zig Ziglar says "when you help enough people get what they want… you'll get what you want." Eben Pagan says be a value ADDER to other people's lives and not a value EXTRACTOR.
46. It's about what you KEEP not what you EARN. Manage your business, your profits, and your expenses.
47. Fail forward. I'd rather reach for 10,000,000 and only hit 5,000,000 than reach for 100,000 and make it.
48. Protect your time. You only have so much of it and there are way too many vampires trying to take it.
49. Listen. Don't "wait to speak"… actually listen.
50. Have unreasonable expectations. Dream big… no matter how stupid it seems to others.
51. Be humble.
52. Know what you want. Forget about keeping up with the Jones'. What do YOU want?
53. Know your numbers. You can tell me anything you want about your business, but nothing will tell a more truthful story than the actual numbers.
54. Be unique and original.
55. Make it irresistible. Give them a compelling reason to BUY IT now.
56. Pre-sell. Don't wait for the doors to open or for the site to be up. See it now.
57. Cross-sell. What else can you sell them? What else do they WANT?
58. Think high profit low risk.
59. Strike while the iron's hot. Don't think about, kick it around, or get to it later. If you have a good idea… there's no better time than NOW to get on it.
60. Understand how money moves… because it's always moving… to… or away from you.
61. Enjoy life. This is not a trial run.
11 tips for the Body of your Dreams in 90 days
For information on the best nutritional products that will assist in developing the "Body of your Dreams" go to jwaller.qhealthbeauty.com
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11 Steps that Absolutely Guarantee you'll have the
Body of your Dreams in 90 days or Less!
Get these tips and more on Nutrition 101 Audio Cd's available on
http://www.pro-fitnesstraining.com/
1. Persistence!Violate this step and you'll never achieve permanent results. A study was recently concluded conducted a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.
2. Workout around other people.Working out with others will get you about 43% faster results!!!
3. Don't take bad advice.Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!
4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training! Keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.
5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.
6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.
7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day, your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.
8. Watch where your calories come from.Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.
9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.
10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).
11. Cardio...Cardio...Cardio.Cardiovascular exercising along with strength training does more for the health and the appearance of the human body than any other form of exercise. You will learn how much and what type of cardio and strength training is right for your particular body and goals at Pro-Fitness. Then refer to step #1 and do it persistently.
By, Brian Herosian
http://profitnesstraining.blogspot.com/
Simple strategies to energize your body and mind - Part 3
Please contact me at jwenterprises@bww.com for a Free Health Assessment
Boost Your Energy with Physical Activity
Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services (Table 1) as a guide.
Table 1: Physical Activity Guidelines for Americans
Population
Aerobic Activity*(i.e. walking, dancing, cycling, jogging)
Muscle-Strengthening(i.e. weights, calisthenics, resistance bands)
AdditionalComments
Adults(18-64 years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2 days per week8-10 exercises8-12 repetitions
During moderate activity an individual can talk, but not sing (i.e. biking slowly, brisk walk, doubles tennis, general gardening).
During vigorous activity an individual can only say a few words without stopping to catch their breath (i.e. jogging, aerobic dance, biking faster than 10 miles/hour, singles tennis).
Older Adults (65+ years)
150 minutes of moderate-intensity activity per weekOR75 minutes vigorous-intensity activity per week
2-3 days per week8-10 exercises8-15 repetitions
Older adults should include balance and flexibility training particularly if they are at risk of falling.
Adjust recommendations for chronic conditions and abilities.
Children/Youth (6-17 years)
60 minutes or more per day at moderate or vigorous intensity.
Intensity should be vigorous at least 3 days per week.
Exer-gaming activities, such as Wii Fitness, may be included.
3+ days per week of muscle and bone strengthening (as part of their 60 minutes of physical activity).
Activities should be age appropriate
Examples of muscle building include tug-of-war and abdominal crunches.
Examples of bone strengthening activities include basketball, gymnastics, and jumping rope.
Pregnant
150 minutes of moderate-intensity activity for women not currently engaging in vigorous activity.
Healthy women who regularly engage in vigorous-intensity activity may continue.
Consult your health-care provider
Health-care providers should always be involved in activity recommendations and program adjustments.
Disabled
150 minutes of moderate-intensity activity per weekOR60 minutes vigorous-intensity activity per week
2 days per week targeting all major muscle groups.
If disability prevents meeting recommendations the individual should perform to their abilities.
Health-care providers should be consulted for guidance on types and amounts of activity.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas, DrPH, RCEP Research Scientist, Nutrition Investigations
“I’m too tired to exercise!” Sound familiar? It’s an excuse people often use to avoid exercise. But the truth is to gain energy, you must spend energy. It may sound strange, but by becoming more physically active, you actually increase your energy level. Over time, the body adapts to the stress of physical activity and becomes more efficient at producing energy – leaving you more energized!
On the flip side, too much exercise can zap your energy. Overexercising taxes your body, which leads to fatigue and possible injury. When beginning a physical activity program, start at a comfortable level and gradually increase the frequency, intensity, and time.
The first step to starting an exercise program is looking at where you are today. How much are you exercising right now? This is your starting point. You can use the new recommendations by the U.S. Department of Health and Human Services.
*Aerobic activity should be performed in sessions of 10 minutes or more.
These guidelines are minimum recommendations – adding even more exercise will provide greater benefits. For example, increase aerobic activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity for bigger gains. But, don’t forget to increase your program gradually!
In addition to physical activity, changes such as a healthy diet, proper supplementation, and stress management will lead to even greater energy levels and a life of optimal health and well-being.
Micheline Vargas,
DrPH, RCEPResearch Scientist, Nutrition Investigations
Simple strategies to energize your body and mind - Part 2
Please contact me at jwenterprises@bww.com for a Free Health Assessment
Motion Affects Emotion - Part I
We all know exercise is good for our bodies. But did you know physical motion – exercise – affects your emotions and attitudes? If you’re ready to use exercise to manage your emotions, here are five tips to get you started:
Consistent motion. Some exercises – such as walking, swimming, and jogging – involve repetitive action. This consistent movement pattern can lead to a peaceful state of relaxation. Many athletes refer to this experience as a runner’s high – described as a feeling of tranquility and peace during or after exercise.Quick Tip: To relax your mind as you move, consider performing exercises with a repetitive motion. These include walking, jogging, swimming, hiking, cross-country skiing, kayaking, and rowing.
Hit, punch, pull, lift, or kick it out! If you’re struggling with anger or hostility, challenging activities like weightlifting, martial arts, and racquet sports provide a safe outlet. You can also add interval training to your running, biking, or cardio machine workout. To do this, speed up for three minutes, slow down for one minute, and then repeat. While you are sprinting, you can focus on releasing pent-up emotions.Quick Tip: Hitting, punching, or kicking – when performed in a controlled, approved activity – can help you express your emotions in a positive way.
Spice it up! Sometimes a lack of new experiences and goals leads to boredom or even depression. This lack of motivation can produce stress all by itself. Adding exercise or a new activity may be the key to escaping your rut. Quick Tip: Think of fun and exciting ways to challenge yourself. Sign up for a 5K, marathon, or cycling race. Consider trying something new, like karate, boot camp, or scuba diving. Take golf lessons – and then participate in a golf tournament. Signing yourself up for an event could be just the motivation you need to find new meaning in your movement!
Take a breath. Most of the time, we take breathing for granted. But research shows we should take time each day to focus on our breath. In a 2005 review of breathing research, Richard Brown, M.D., and Patricia Gerbarg, M.D., found deep breathing can:
Decrease depression, anxiety, stress, and psychological disorders.
Decrease eating disorders and obesity.
Reduce blood pressure and heart rate.
Relax the nervous system.
Increase circulation and energy. Quick Tip: Perform deep breathing exercises anywhere: at your desk, waiting in line at the store, or when stuck in traffic. To breathe deeply simply inhale through your nose, place your hand on your abdomen and feel it expand, and then exhale completely through the mouth. Continue this process for one to two minutes.
Stretch it. Most of your day is probably spent in one spot – driving your car, sitting at your desk, or watching TV. To loosen up, treat your body to some relaxing stretches. Stretching has many benefits, including increasing muscle flexibility, strengthening tendons and ligaments, improving body posture, increasing blood circulation, and decreasing stress. Before stretching, do an easy 10-minute warm-up, like walking in place. Stretching “cold” muscles can cause damage. Quick Tip: Use stretching to release tension in your back when watching TV or working at your desk. Sit upright at the edge of a sturdy chair with your feet placed firmly on the ground hip-width apart. Cross your arms over your chest. Twist your upper torso, rotating from the waist to one side, allowing your head and shoulders to move together. Rotate as far as you comfortably can. Hold this position for 15 seconds, and then repeat on the other side. If you’d really like to work on flexibility, try a yoga class.
By Sean Foy, M.A.President,
Personal Wellness CorporationAuthor of upcoming:
The 10-Minute Total Body Breakthrough (August 2009 release).
